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serious advice needed on definition

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king91
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2008/05/20 11:46:21 (permalink)
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serious advice needed on definition

new on this forum and really need some advice on definition as im wanting to get some abs, started training properly 2months ago and have been training for strength/ size and have gone from 13 to 14 stone, im 6ft 1 and 17 years old, i want some advice on the best diet to maintain my muscles but to get really defined and lose all my fat and the best training plan with alot of detail of the cardio and weights, the amount of reps and types of training etc. any advice on these things would be really appreciated, i am not sure on my body fat level but would ideally like to get to 7%, i have got a bit of a gut on me but i wouldnt class my self as overweight. thanks in advance
post edited by king91 - 2008/05/20 11:52:08
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    fraser
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    RE: serious advice needed on definition 2008/05/20 12:23:54 (permalink)
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    Hello, welcome to MT mate.

    How much muscle do you have? If you've only been training properly a few months then you probably won't have too much.. and as you say you've got 'a bit of a gut' then that suggests you won't need anything fancy to start losing fat sensibly and maybe still build muscle at the same time as a relatively new trainer.
    Good framework for a diet here written by James: http://www.mealplansite.com/sports-bodybuilding-lose-fat.aspx

    To get to 7% will take considerable effort and if yoiu don't have a decent amount of muscle mass it's not going to look that impressive- you'll look like a skeleton!! There's some journals here that detail what sort of effort it takes to achieve very low bodyfat: http://www.muscletalk.co.uk/m_2506209/mpage_1/key_/tm.htm#2691423

    Sorry i can't offer much training advise, someone else will tho!

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    king91
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    RE: serious advice needed on definition 2008/05/20 12:40:11 (permalink)
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    i have got a fair amout of muscle on me mate, i ve had some really good gains as ive been using bsn no xplode(creatine and nitric oxide) along with phd synergy( all in one- whey protein, glutamine, creatine). obviously compared to a pro i dont have that much muscle but im a naturally large frame and am benching around 110kg 1 rep max if that gives u an idea on my size but i am looking for really good definition now as theres no point having loads of muscle if its covered in fat and the diets look very useful so thanks for your help there but could really do with some training advice if you know anyone who can help me with this it would be appreciated? cheers
    #3
    Cardiff Muscle
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    RE: serious advice needed on definition 2008/05/20 16:24:47 (permalink)
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    IMO how much you bench has no relation to how muscular you are. This is body building not weight lifting.

    13-14 stone on a 6 footer isnt that great. It's under 200lbs which isnt impresive on any one at that height. Some of that weight is bound to be fat so when you cut the fat, you will lose size.

    I would focus on building naturally to 16 stone, then consider the options. For what you need to cut to get to 7%, I don't think there is enough of you yet!

    No flame at all but I can only go on what you have stated............ however if you posted pic's you could very well prove me wrong!

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    king91
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    RE: serious advice needed on definition 2008/05/20 16:39:04 (permalink)
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    thats fair enough what ur sayin mate unfortunatly dont have any pics and i am still growing, only just gone 17 mate so 14 stone not too bad for someone of my age and i am a fairly big lad for someone of my age. i was advised that im best to cut first to get rid of all my fat then bulk up, dont know if this is anymore helpful for you to give me advice. if i am still meant to bulk up what would you reccomend diet and training wise? thanks in advance
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    Cardiff Muscle
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    RE: serious advice needed on definition 2008/05/20 17:31:28 (permalink)
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    It would be better if you could tell me what your currently eating in a day and we could discuss the options.

    Training plans are riddled on the board and would be better tailored towards yourself via trial and error.

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    king91
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    RE: serious advice needed on definition 2008/05/20 17:42:06 (permalink)
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    havent really got a set diet but typically will have


    a whey protein shake with 500ml milk= 50 g protein 30g carbs
    2slices toast all this at 8.30

    300ml milk and toast 10.10

    pasta with chicken in sauce or chicken and salad sandwich 12.00

    3.00 tuna sandwich

    4.30 train

    5.45 al in one shake(protein, carbs, glutamine, creatine) straight after training

    6.30 evening meal usually fish or chicken with pasta/potatoes(carbs)

    before bed 500ml milk with a banana


    i train split routine 4 times a week

    tuesday back and biceps

    wednesday shoulder and triceps

    thurs- rest

    fri- cardio- legs

    sat- rest-

    sunday- chest

    i hope this helps you to advise me more i am currently thinking of buying a weightgainer to put on the weight. i dont really train my legs and they arent very strong so need to work on them.

    but i really need advice more on my diet and how to train and when.

    thanks in advance
    #7
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